Hip Arthritis Stretches & Exercises – Ask Doctor Jo

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These hip arthritis stretches and exercises are easy to do in the comfort of your home and should provide some pain relief. See Doctor Jo’s blog post about this at http://www.askdoctorjo.com/content/hip-arthritis-stretches-exercises

The first exercise will be sitting down. Make sure your back is against the chair, and your knees and hips are at about a 90 degree angle. Then you will bring your knee straight up towards the ceiling, and this is called a hip flexion exercise. Make sure you do slow and controlled movements. Start off with 10 and work your way up to 20-25. If those become easy, then you can add ankle weights.

The next exercise will be a sit to stand. Again, you want this to be controlled movements. Try not to just pop up and plop down. Put your feet about shoulder width apart and lean forward as you stand up, then stick your bottom back and have your chest forward while you sit back down. Try to also keep your feet flat and your knees behind your toes when doing this. If that is easy, you can just tap your bottom on the chair and not sit all the way back down. Start off with 10 of these, and then work your way up to 20-25.

So now get down on the ground, and you will stretch out those hip flexor muscles. Keep the knee of the leg you want to stretch on the ground, and then bring the other leg up into a lunge like position. Try to keep your back upright and straight. If you lean forward with your upper body, you won’t get a good stretch. Shift your hips forward until you feel a stretch in front of the thigh. Hold this for 30 seconds and do three of them.

Lying down on the ground in supine or on your back, you will do a hip abduction exercise. With your legs straight out, try to keep your toes pointing up toward the ceiling through the whole movement. Then slowly slide your leg out to the side, and then slide it back in. Start off with 10 of these. If you get to 20-25 and they are easy, then you don’t need to do them in this position anymore.

Now roll onto your side for the clamshell exercise. This one is harder than it looks. You want to keep your hips straight up and down, perpendicular to the floor. Your hips will want to roll back, but keep them up as much as you can. Then keeping your knees together with one on top of the other, bend your knees slightly towards your body. Then lift the top leg up slightly, like a clamshell opening up. It doesn’t have to be a big movement because you want to keep your hips from moving. Start off with 10 of these, and then work your way up to 20-25. If they become easy, you can add a weight or use a resistive band.

The last exercise is a bridge. Even though this is a simple movement, it really works the hamstrings and glut muscles. Lie on your back with your knees propped up. Slowly lift your butt off the ground until your hips are in a straight line with your chest and knees. You can go one segment of the spine at a time to really loosen up your back. Start off with 10 of these, and then work your way up to 20-25.

Related Videos:

Hip Bursitis Stretches & Exercises:

Hip Pain Relief Exercises (4-Way Hip):


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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.


Hip Arthritis Stretches & Exercises:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.


AskDoctorJo says:

⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

onafixedincome says:

Folks, make sure each exercise is balanced; do a right and a left as applicable, especially on tje clamshells…..Very glad to see this video; its been hard to find a good regimen here.

Will Joyce says:

Hey Dr Joe I love the videos thank you with these exercise be effective if you had a little bit of hip dysplasia with arthritis?

Will Joyce says:

Hey Dr Joe can you have a IT band tightness that doesn't go down to the knee? I have hip arthritis with a little bit of dysplasia on my right leg. I'm curious because every YouTube video I see you see on IT band syndrome manifest itself as outer knee pain which I don't have. My tightness is near my hip on my other thigh. It comes and goes.

Thanks for the videos

Shanta Rao says:

Thank you Dr. Joe! I

Lida Garcia says:

I enjoy every step!! Thank you!!!

CLim says:

I can hear the click sounds whenever I raise my left hip


Thanks Dr Jo! This is just the thing I needed. I have Myasthenia Gravis, Lupus and prostate cancer. I have been lightly working out to stay strong but have also been diagnosed with Osteoarthritis on top of everything else. My hips have been painfully sore and walking has been very difficult. I have been walking with more of a forward tilt because my hip flexors are so tight. Your exercises will at least help me regain some flexibility and hopefully improve my gate so I can keep up my daily walking routine.

Laura Levitan says:

I also have a torn disc in my back from March that I have been healing but arthritis in my hip that has created a cyst that is giving me pain. I want to start doing some exercises to help the arthritis but am afraid I might reflate my back. Any suggestions?

Paul Daka says:

Thank you Doc

DK, Star* says:

I'm suffering from psoriasis arthritis, it has been 8 years. I have severe pain in my left hip past 3 months. & I'm taking all medicines properly that is prescribed by Remothologyat but pain as it as. So please help me ma'am.

Barbara Faison says:

That was great! Thank you so much for making it easy to do and remember. 👏🏽👏🏽👏🏽❤️🙌🏾❤️❤️❤️

Pranav Singh says:

Mam, is it possible to have hip arthritis at the age of 20??

Nayana Hettiarachchi says:

So many thanks for shayarig your good veedio today I wAs suffiring from hip pain .I will try …

Land King says:

My right hip has arthritis and I don’t want a hip replacement. I’m fit and my BMI is correct – I can no longer run or sleep on my right side – the exercises seem to aggravate it even if I go easy – someone help me 🥲

Savi Gold says:

I have juvenile orthritis right hip joint but I have difficulty of sitting mam please help me any excercise


Thank you dr jo


Good morning

Rehana Sultana says:

Should exercise be done both sides or just the side that has pain.

Thyda Yun says:

I have a combination of paint in the shoulder, hip, knee and ankle. Do you have a video for all together?

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